Middle Eastern · Lunch
Parsley and Wheat Salad
A Middle Eastern parsley and wheat salad built on soaked fine bulgur, chopped flat-leaf parsley, mint, tomato, and scallion, dressed with lemon juice and olive oil. Chickpeas add plant protein, while a dairy-free tahini drizzle replaces any yogurt or cheese typically added for richness.
$3
20 minsPrep
0 minsCook
20 minsTotal
EasyLevel
Nutrition per serving
378Calories
12.2gProtein
16.8gFat
51.8gCarbs
5.6gSugar
12.5gFiber
680mgSodium
0mgChol
2.4gSat Fat
1045mgPotassium
135mgCalcium
5.1mgIron
0mcgVitamin B12
52mgVitamin C
Goes well with
Crisp White Wine (Sauvignon Blanc or Albariño)
local
Freshly Squeezed Lemon Juice with Mint
international
vegetarian
vegan
low-calorie
high-fiber
dairy-free
Instructions
1
Prep
Finely chop the parsley and mint; dice the tomato into small even pieces; slice the scallion thinly.
2
Soak
Place bulgur in a small heatproof bowl, cover with 1/4 cup (60ml) just-boiled water, cover, and let stand 15–20 minutes until tender.
3
Whisk
In a small bowl, whisk lemon juice, olive oil, salt, and black pepper until slightly thickened and emulsified; in another, whisk tahini with water until smooth.
4
Toss
Fluff the bulgur with a fork, add the parsley, mint, tomato, scallion, and chickpeas, then toss with the dressing until evenly coated; adjust salt.
5
Plate
Mound the salad on a plate and finish with the tahini drizzle over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 300g300g fine bulgur
- 2 cup120g flat-leaf parsley
- 4 tbsp12g mint
- 1/2 cup90g tomato
- 4 tbsp36g scallion
- 1/2 cup90g cooked chickpeas
- 4 tbsp60ml lemon juice
- 3 tbsp40ml olive oil
- 2 tbsp32g tahini
- 2 tbsp30ml water
- 1/2 tsp1/2 tsp salt
- 2 pinch2 pinch black pepper
